Back Pain While Driving: 10 Ways to Avoid Back Pain on Road Trip

The kids are out of school, work has slowed down just enough, and that PTO you’ve been holding on to is ready for some TLC – what better way to kick off the official start of summer than with an epic road trip?!

Whether you are prepping the kids for a family-fun adventure or seeking out a solo escape, any adventure can quickly become tainted by burning lower back pain.

Whether you are suffering from pain prior to your travels or reach your final destination with severe back aches, there are ways to help prevent yourself from traveling with back pain. What good is a vacation if you spend most of your time in pain?

Keep reading to find out how to avoid back pain on your summer road trip!

Understanding Chronic Back Pain

Back pain is one of the most common reasons people seek out the help of a pain management physician, ranging from a minor muscle ache to a burning sensation that can radiate down your leg. While back pain can often develop without a clear cause, there are conditions linked to increased back pain.

Causes of Back Pain

Conditions that have been linked to back pain include:

Muscle strain: Repeated heavy lifting or an awkward movement can strain the muscles in your back and spinal ligaments
Bulging or ruptured disks: Discs act as padding or cushion between the bones, or vertebrae, in the spine. If the soft material inside a disk ruptures, it puts increased pressure on the nerve, resulting in possible back pain
Osteoarthritis: Osteoarthritis occurs when the cartilage that cushions the ends of the bones in your joints gradually deteriorates. This can eventually lead to bone rubbing on bone, creating a not-so-pleasant feeling in your spine.
Osteoporosis: This occurs when the spine’s vertebrae become porous and brittle, resulting in painful breaks.
Sitting in place for extended periods: Whether on a road trip or at your desk, sitting in place for extended periods of time without the proper ergonomic support can wreak havoc on your back.
Psychological conditions: If you are prone to bouts of depression, anxiety, or increased stress, you have a greater risk of developing back pain. Stress from packing the car or navigating traffic jams along your route can lead to muscle tension and pain in your back.

If you already suffer from one of these conditions or have a greater risk of developing back pain, consult a physician at a pain management clinic near you to help determine the best course of action in preventing and dealing with back pain before your travels.

10 Ways to Ease Your Back Pain on Your Summer Road Trip

Traveling with back pain–or developing it on the road– can put a major dent into any road trip. Here are the top ten ways to avoid and ease your back pain while on the road ahead!

Make Frequent Stops
Back pain after sitting too long is all too common on road trips or flights. As you plan your route, take note of rest areas or scenic views where you can stop and stretch. Setting a “stop goal” will help ensure that you take the much-needed time to give yourself–and your back–a break.
Pack Smart
Preparing for a long road trip, whether it be on your own or with children in tow, often means a lot of baggage and supplies to pack. When lifting heavy or bulky items into your trunk, remember to bend your knees and lift with your legs to avoid injury or strain to your back. Avoid twisting your body while lifting by keeping the object close to your body.
Stay Hydrated
Staying hydrated while on the road is one of the most important things you can do to keep your body lubricated and ready for the road ahead. When you don’t drink enough fluids, your body will pull fluids from your tissues, which can lead to unnecessary body aches and pains.

Not a fan of water? Opt for fluids that contain antioxidants, such as vitamin-enhanced, low-sugar beverages. These will not only keep you hydrated but reduce possible inflammation flare-ups.
Do Simple On-the-Road Exercises
If you can’t make a pit stop right away, or happen to miss it while enjoying the views, there are exercises that can help reduce the risk for discomfort and inflammation while behind the wheel.

To decrease discomfort in your legs, open your toes as wide as you can and count to ten. Then, tighten your calf muscles and thigh muscles, each for a count to five.

Roll your shoulders forward and back, then tighten and loosen your grip on the steering wheel to improve circulation in your hands, wrists, and arms. Pay attention to your posture while behind the wheel, adjusting your seat as necessary to ease any discomfort.
Consider Additional Back Support
Although adjusting your seat to support your natural spinal curve can reduce back pain and discomfort, sometimes a little extra support is beneficial. Choose lumbar support or roll up a towel or blanket to place behind your lower back. This will give your spine extra support and help maintain that natural spinal curve.
Bring a Buddy
If you’re traveling with a friend or family member, talk about taking turns driving. As a passenger, you can enjoy the comforts of a neck pillow or recline the seat to make your downtime as comfortable as possible.

As a passenger princess, this is also the perfect time to do some small exercises to help give your spine some tender love, and care.
Utilize Cruise Control
If you have a vehicle with cruise control, now’s the time to take advantage of this technological marvel! Cruise control allows you to change your leg position and shift your seating position without losing momentum.

Before engaging cruise control, be mindful of traffic conditions and only utilize it on long, straight roads.
Opt for Comfy Clothing
There’s no better time to hop into those sweats than a summer road trip. Choosing breathable, stretchy fabrics will allow for better movement and circulation in a space that already aims to constrict those aspects.

Try to avoid belts or jewelry that dig into your skin and create pressure points.
Relax Before you Unpack
When we reach our final destination, it’s normal to have the urge to immediately unpack. But don’t give in – give your body time to warm up, relax, and stretch before hauling suitcases out of your trunk. By doing so, you may be saving yourself from a vacation spent bedridden rather than in the summer sun.
Plan Ahead
Planning ahead may seem unnecessary, but knowing what you have to do allows you extra time to get it done. Proper relaxation and time are the keys to avoiding back pain and body aches, so ensuring you have ample time to accomplish tasks and plan for the unexpected may be the key to a fun-filled road trip!

Don’t Pack Burning Lower Back Pain on Your Next Road Trip! Contact Pain Specialists of Charleston

When it comes to handling your back pain management in Charleston, SC, there is no one better equipped to help than the Pain Specialists of Charleston.

We offer the latest, most up-to-date interventional treatments to alleviate and manage back pain and chronic pain in our state-of-the-art outpatient facility.

Whether you have been a long-time sufferer of back pain or are looking to avoid pain while on the move, we are here to help!

Call us today to schedule an appointment and get the relief you deserve!

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